Author Archives: captaincrunchberry

PAX: Gilligan, My Pleasure, Red Card, Scratch & Dent, Mr. Hat, Ma Bell, Jolly Rancher, Double Down, Jerry Maguire, Tidwell, Little Jerry, Alexa, Gisele, Overflow, Hushpuppy, Uncle Sam, Pelican, FlipFlop, Asian Zing, Crockpot, Captain Crunchberry (QIC). WEATHER: About 60 degrees, slight breeze. DISCLAIMER: I am not a professional, anything I say is a suggestion, youContinue reading “Backblast – Loco – 6.16.2020 – Captain Crunchberry”

Tomorrow at The Loco you will need a coupon and gloves (optional – but suggested.)  We will review a few of life’s lessons taught to me by a dear friend, Douglas Coughlin.

PAX: Coleman, Le Pew, Abacus, Gisele, Cratchit, Tiny Tim (2.0), Tidwell, Meter Maid, Rocky, Jerry Maguire, Bus (2.0), Brick (2.0), Trekkie (2.0), WILDFlower, Holy Roller, Pelican, Jolly Rancher, Fun Dip (2.0), Ma Bell, Hush Puppy, Asian Zing (for a little while at least), Devitto, Dauber (CO-QIC) Captain Crunchberry (CO-QIC) Weather: Mary Freakin Poppins. Practically perfectContinue reading “Backblast – The Nest – 3/13/2020 – Co-Q Captain Crunchberry and Dauber”

See Pelican’s Backblast from the Loco, with the following modifications. There were 6 of us. PAX: Brown Water, Gisele, Cratchit, OSHA, Ma Bell, and Captain Crunchberry (QIC) I didn’t put emphasis on Snoop Dogg, so we did all the exercises, including Burpees. Ended with announcements and intentions.

Tomorrow will be the second in a series of 3 muscle endurance tests.  The tests run the first Thursday of the month.  2 minutes of merkins, situps, and squats.  Then a run. Come out and check your time from last month, or come out and set your baseline to see how you improve over theContinue reading “Preblast – Muscle Endurance Test @ The Station – 3/5/2020”

Weather: Chilly. Low 20’s. PAX: Grinder, Fertile Myrtle, Cratchit, Jolly Rancher, Captain Crunchberry (Q). I did my best to give a full disclaimer, as we started to mosey. Then I simply said “all those thing Crock Pot says.” We moseyed the long way around to the front lot. We did a little COP there, consistingContinue reading “Backblast – 2.29.2020 – The Nest @ The County”

Seize the day! Every 4 years we get an extra day. Seize it, make this day extraordinary. If that isn’t motivation enough, come out Saturday to see just how we will make the day extraordinary.  It might be cold, wear appropriate gear as needed to stay warm, and coupon work.  

PAX: Milton, Mayhem, Metermaid, Holy Roller, Captain Crunchberry (QIC) Weather: Cold. 18 according to the dash, but it wasn’t too windy, and dry finally. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? A short  mosey to get the bloodContinue reading “Backblast – 02/21/2020 – Wisteria @ Pleasantville”

We will start with a mosey to warm up, and then give it 40 minutes of hell. We will come out better on the other side.

PAX: Bulletin, Cochran, Fear Factor and Captain Crunchberry (QIC) Weather: Chilly, and rain in the area. It might have even been raining at The Boondocks, but we moved so fast we never got wet. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modifyContinue reading “Backblast – Planetarium @ The Boondocks – 02/11/2020”

The rain will be gone by time the workout begins. Trust me. We will be in constant movement, so the cold won’t be a factor. Gloves for coupon and ground work, not to mention cold. Maybe a towel to dry the buckets of sweat (or protect your seat on the way home.)

Weather – Mid 30’s, wet pavement, but no rain. PAX (5): Jolly Rancher, Valdez, Focker, Colonel Klink, Captain Crunchberry (QIC) COP: Grass Grabbers, ankle grabs – both left and right, runners stretch, toy soldiers. THANG: Monthly Muscle Endurance Test This is a test for endurance, not strength.  Sure, maybe you can squat 300 lbs.  Great. Continue reading “Backblast – Inferno @ The Station 2/6/2020”

Tomorrow will be the first in a series of 3 muscle endurance tests.  The tests run the first Thursday of the month.  Fungi started this, and I enjoy having something to track progression, so for now it will continue. Come out and set your baseline to see how you improve over the next 3 months.

PAX: SweetTART, Meter Maid, Grizzly, Captain Crunchberry (QIC) Weather: Sunny, upper 50’s. Because it isn’t normal to have upper 50’s in February, it seemed like the perfect opportunity to get outside with the kids.  My kids love coming to these F3 Dad things, and I’m happy to set it up when weather / time /Continue reading “Back Blast – 02/02/2020 – F3 Dads @ The County”

PAX: Mr. Hat, Squid, Backflop, Flipflop, Huggies, Uncle Sam, Abacus, Jolly Rancher, Storm Trooper, and Captain Crunchberry (QIC) Weather: Mid to upper 40’s, very pleasant. Disclaimer (While starting the mosey.): I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? Short mosey,Continue reading “Back Blast – 2/3/2020 – Long Run Park”

Come rock out with me at Long Run. Start your week off a little early. It is amazing what you can accomplish with 30 extra minutes in your day. You can expect a little running, a lot of sweating, and a little rock and roll too. Bring your gloves for coupon work, your positive attitude,Continue reading “Preblast – BO @ Long Run”

PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC) Weather: Hovering just above freezing. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?Continue reading “Backblast – The Incubator – Poshland – 1/06/2020”

Honeybee has been begging for an F3 Dads workout. I put it out there to see if there was enough interest, and got a what we needed. So we started planning. PAX: Pew PewBackflopJolly RancherAirplaneAlexaPelicanCrockpotCaption Crunchberry (Q) ALL 2.0S BELOW-Double DutchLandlineSuper SoakerZeusFalcon (FNG)LuigiAquamanFundipPixiestickEllwoodsEchoPrimetimeCookie monsterHoneybeeGoggles Weather: 48 degree, sunny, and enough wind to make you thinkContinue reading “Backblast – F3 Dads @ The Firehouse 1/5/2020”

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” -Winston Churchill. You have a choice.  Wake up, push yourself, or stay home. How do you choose to see this opportunity? Plan to come seize the opportunity. We will do some station work, with a full slate of exercises. Continue reading “Preblast – The Incubator at Poshland – 1/6/2020”

All too often we find our 2.0 following in our foot steps. Grab the 2.0 and come out to set the example. Be the bright light they need. Current weather forecast is 48 degrees, and sunny. We should warm up quick, but you might wear layers as needed. See if you can keep up withContinue reading “Preblast – F3 Dads – 3 PM @ The Firehouse – 1/5/2020”

PAX: Alexa, Pelican, Jolly Rancher, Holy Roller, Wildflower, Asian Zing, Stormtrooper, Little Jerry, Jerry Maguire, Cratchit, Grizly, Crockpot, Double Down, Captain Crunchberry (QIC) Weather: 37 degrees with a windchill of 28. According to my weather app, 16 MPH winds, but it felt like hurricane force winds when we started. Disclaimer: I’m not a professional, IContinue reading “Backblast – The Loco @ The County 12/31/19”

Reflect, mirror, echo, or follow. No matter how you started 2019, finishing it at the The Loco is the right way to close it out. It will be a You vs. (Not) You workout. We will Reflect. Reflect on ourselves, and the fun that is had within this group. Expect some short distance running, andContinue reading “Pre-Blast – The Loco – 12/31/2019”

Weather: Mid 30’s with a chilly breeze. PAX: Jolly Rancher, Cowboy, Backflop, Le Pew, Cochran, Leprechaun, Gisele, Brown Water, Big Bird, and Captain Crunchberry (Q) COP: One lap mosey to get the blood flowing, followed by Kendra Newmans, Imperial Walkers, Michael Phelps, and a modified low impact Side Straddle Hop. THANG 1: A whole lot-a-Tabata.Continue reading “Back Blast – BO @ Peggy Baker – 12/3”

PAX: Fungi, Cochran, Le Pew, Backflop, and Captain Crunchberry (Q) Weather: A balmy 33 degrees. Which is an improvement compared to the prior week at Peggy Baker which was windy, snow, and 14 degrees) Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modifyContinue reading “Back Blast – Peggy Baker BO 11/19/2019”

If you Q it, they will come.  People… will… come.  Join me at Peggy Baker for some work on the diamond. We will use coupons, so bring some gloves.  We will run, so wear good shoes.  And we will push each other through the seventh inning stretch, all the way to home plate. SYITG. -CaptainContinue reading “Pre-Blast – Peggy Baker BO – 11/19”

PAX: Jolly Rancher, Viking, Blart, Grizzly, Peach, Milton, Cowboy, Captain Crunchberry (Q) Weather: A cool 36 degrees, with plenty of dew. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? Short mosey to get the blood flowing. COP: – GoodContinue reading “Back-Blast Wisteria @ Pleasantville – 10/18”

Come out to Pleasantville tomorrow and go sailing with the Captain! There will not be quarter offered to anyone, show up, work hard, and sail off into the sun rise knowing you got better. We will put the wind at our back, mix some running into a simple (but effective) full body keelhauling. No coupons,Continue reading “Pre-Blast – Wisteria @ Pleasantville – 10/18”

PAX: Red Wagon, Wildflower, Gisele, McAfee, Jolly Rancher, Asian Zing (R) Mama’s Boy, Kimble, StormTrooper, Peach, Alexa, Dauber, Gillian, Red Card, My Pleasure, Scratch and Dent, Crockpot, PK, Dutch Oven, Cratchit, Captain Crunchberry (Q) Weather: Nice and cool, 66 degrees. Disclaimer: I’m not a professional, I have received no formal training, anything I say isContinue reading “Backblast – The Loco @ The County 9/10”